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Fitness

The Weekend Slim-Down

If your workweek kept you from working out, this 48-hour fix will put you back on the fit track -- fast!
woman jumping up by the pool How This Workout Works

Finally there's a routine to help you make up for a Monday through Friday that was more stress than sweat. "These moves, including my signature you'll-thank-me-later tush-toning trio, firm from head to toe while burning lots of fat," says trainer Andrea Orbeck, founder of Prehab Health & Fitness studio in Los Angeles. Orbeck put together this plan exclusively for FITNESS, using the same training secrets that keep Heidi Klum lingerie-ready. Do the Saturday and Sunday exercises, adding 90 seconds of cardio -- step-ups, jumping jacks, jumping rope, or your pick of the "Out-of-the-Box Cardio" -- between moves as noted. Complete each day's circuit twice to burn about 256 calories per 30-minute session.

What you'll need: A set of 3- to 5-pound dumbbells, a step (optional)

Out-of-the-Box Cardio
Jogging in place (yawn) can make a workout feel like medicine. If you're ready to take the fat-melting up a notch, make those 90-second bursts fly with these cardio options from Orbeck.

Run-Up: Stand in front of a low step, holding a dumbbell in each hand, elbows by sides and bent 90 degrees, palms facing each other. Quickly place left foot, then right foot, on step as you pump arms (as if running); quickly step left foot, then right foot, back to floor to complete 1 rep. Do 25 to 30 reps, alternating starting feet.

Iron Plie: Stand with heels together, toes slightly turned out and knees slightly bent, holding a dumbbell in each hand, elbows bent so that dumbbells are in front of shoulders, palms facing each other. Jump feet out to sides, landing with feet wider than shoulder-width apart, knees soft. Jump back to start. Do 25 to 30 reps.

Weighted Jacks: Stand with feet together, holding a dumbbell in each hand, elbows bent so weights are in front of shoulders, palms facing each other. Jump feet out to sides, landing with feet wider than shoulder-width apart, as you press dumbbells overhead (directly above shoulders). Lower weights as you jump back to start. Do 25 to 30 reps.

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